Kettlebell Pirate Supper Legs
Learn how to do the Kettlebell Pirate Supper Legs with proper form and technique. This kettlebell exercise primarily targets your Delts, with secondary emphasis on Triceps, Forearms.
How to Do the Kettlebell Pirate Supper Legs
Follow these steps to perform the Kettlebell Pirate Supper Legs with correct form:
- 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
- 4Extend your arm fully overhead, straightening your elbow.
- 5Lower the kettlebell back down to shoulder height, then return to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
Kettlebell Pirate Supper Legs Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- kettlebell
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Kettlebell Pirate Supper Legs?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Kettlebell Pirate Supper Legs work?
The Kettlebell Pirate Supper Legs primarily targets your Delts. Secondary muscles worked include Triceps, Forearms. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Kettlebell Pirate Supper Legs?
The Kettlebell Pirate Supper Legs requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Kettlebell Pirate Supper Legs with proper form?
Start by Stand with your feet shoulder-width apart, holding a kettlebell in one hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Raise the kettlebell up to shoulder height, keeping your elbow close to your body. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Kettlebell Pirate Supper Legs?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Kettlebell Pirate Supper Legs?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Kettlebell Pirate Supper Legs best for?
The Kettlebell Pirate Supper Legs fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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